Recently a bunch of you have said to me that you don’t know how to meditate. It’s actually simpler than you think. There are so many ways; really you need to find what works best for you.
Regardless of which you choose, consistency is key. Personally I like to start my day in meditation. Not only am I much more present and centered when I do, but I also think more clearly and get things done more easily.
It’s up to you if you want music or no music while you’re meditating. You may even like bells (see Number 3 below).
Here are some ideas to get you started:
1: Focus on your breath.
This is the easiest form and can be done anywhere, anytime. Close your eyes and simply focus on your breathing. If any thoughts try to distract you, don’t fight them, let them move through you and refocus on your breath.
Ultimately, you want to get your breath down into your belly, not up in your lungs. It’s also more calming if you can breathe in through your nose, and out through your mouth.
The key is to be present to what you’re experiencing. Becoming the observer versus participating in what you’re thinking/feeling.
This particular category is huge and can branch out. Here are a few examples:
From a place of stillness, you focus on words or phrases.
3: Guided Meditation.
Beyond YouTube, there are great apps with guided meditations to help so that you simply follow along. I like Insight Timer and I’ve heard about Calm and Headspace but can’t speak to them.
Insight Timer has tons of free meditations for any issue you have, however my favorite part is the bells you can set to go off at intervals. I find it very peaceful and it helps me focus. There are 10 different bells in the timer section so that you can customize what you want.
4: Active Meditation.
This is what I do and what I’ve talked about with you all: grounding myself, running earth and cosmic energy, and doing chakra work. While I absolutely start from a place of focused stillness, I then move on. For me, it works best because my mind is super active so if I engage it to set up my space, then I feel much more present and empowered and can have those moments of quiet nothingness afterwards.
5: Movement Meditation.
Yoga, Tai Chi, and Qi Gong are all ways to get present and into your body with specific focused movements. Walking in nature can also be very meditative if you simply focus on the trees and the sky - all of your surroundings, and release all thoughts.
You can add-on to any form above that you like, such as being in the energy of gratitude and making a gratitude list or doing a chakra cleanse (more on that in an upcoming week). Also, any act of creativity can be meditative: painting, dancing, even cooking, provided you are present to it and enjoying it versus being in your head over thinking.
Ultimately, you need to surrender to an energy greater than you and allow yourself to relax and experience presence and peace. All of your power is in the now, and meditation is a way to bring you fully here.
Many of us have an issue with over-thinking: going into a mental spin and working ourselves up. Sometimes it’s with the overwhelm of all we need to accomplish, sometimes it’s because we’re taking things personally that aren’t personal (nothing is by the way), and sometimes it’s because we’re taking on too much/doing too much/trying to control everything.
These are just a few examples, the point is, we over-think things to death. We harp on issues of, “What did he mean when he said that to me?” or “Everything has to be done perfectly and I don’t have enough time!” By the way, lack of anything- time, money- is a huge precursor to the mental spin.
We think, think, think and what does all that thinking that bring about? Stress.
As Louise Kay (not Hay) says, it’s time to “Stop thinking and start feeling!” We need to slow things down. (Which is the greatest irony of the fear of not enough time. By slowing down, we actually gain time).
So how do we do that? When we’re in a spin and can’t quiet our minds, what’s the solution?
Focus on your feet.
“What?” you may be saying, “How is focusing on my feet going to help?”
Here’s how- by focusing on your feet and really feeling into them, you get out of your mind and back into your body. The feet are connected to the root chakra so it’s a way to ground and anchor yourself in. When you’re grounded, you can respond more truthfully and with wisdom to what you need to do. You can let go of things that really don’t matter. You can be present to what’s in front of you and make empowered choices.
The spin is tool of the negative ego; anchoring into the depth of your body is the way to combat that.
I’ve recorded a short meditation to help you with this very thing. It’ll be especially useful for when the spin is so bad, you need outside support to slow down and focus.
Bookmark this meditation so you have it available to help you when you need it most.
And remember, all your power is in your ability to be present and grounded. That’s where the answers and insights can come easily and elegantly to you. So get out of your head, and into your body.
Meditation Music by Marisa Imon
Today I’m giving you a meditation for grounding. It’s based on a technique I learned in my early 20s at the Marin Psychic Institute. Over time I've refined it and added components from both Lazaris and Dr. Sue Morter. I do this each and every morning.
It is imperative that you ground. Earth energy calms anxieties, as well as the frenetic energy of society, and all the craziness of computers and EMFs.
I have been noticing for the past few months that my 8th chakra has become integral to my grounding practice, and wonderfully, I heard a FB live this past weekend from Belinda Davidson, a psychic with whom I have taken classes, and she said the very same thing. So clearly something is going on that we need a deeper level of anchoring given all the chaos on the planet.
So here is an introduction to get you grounded and into your body. You need to be in your body to both create your reality, and to experience the fullness of life.
I have more I can teach you and add over time, but for now, master this and your days will completely change.
I have spoken about the importance of grounding before, but I wanted to give more insight into the first chakra to explain why that is so necessary.
The first chakra, which is red, is located at the base of the spine and deals with issues related to safety, security, and belonging. Some people have never fully anchored into this chakra from stored trauma in the body and not wanting to be fully present. The problem is, in order to really manifest what you want in your reality, you need to be grounded in. If all of your ideas and desires are just floating around, they can’t be actualized. They need to be anchored to the earth, which means you need to be anchored into your body.
Same with issues around safety and security. In order to truly feel safe, you need to be in your body, otherwise anxiety can arise. If you are ever feeling especially anxious, put your attention on your first chakra.
An imbalanced first chakra brings with it issues relating to lower back pain, autoimmune diseases, constipation, chronic fatigue, being scattered, depressed, and living in financial struggle.
A very simple way to begin to activate and open up this chakra, is to put your attention on it every day and see beautiful red light filling all the layers of that chakra. Don’t get hung up on seeing the different layers or worried about whether they’re filled or not, just put your attention on your base of spine, and breathe in red light. Lazaris says each chakra has 12 layers, so you could count to 12, very slowly, allowing that red to come in and fill and activate that chakra.
When you first start doing this, you may not feel like anything is there. You may feel like the energy is constricted, or just empty. Simply notice that and continue to focus on bringing in red light. If you don’t visualize colors well, do not stress, simply put your attention on that area. Do this for a few moments and then fill that chakra with white light.
Throughout your day, bring your attention back to the base of your spine. Notice if you are present or floating. Are you in the moment or are you checking out? Are you truly sitting in your reality or are you off in lala land? Just be aware and allow yourself to be willing to anchor in so that that energy center can open more and more, helping you to manifest a reality of incredible safety, security, and financial abundance.
I’m not a naturally grounded person; I’m actually quite airy. I have to work at being grounded, but it’s the best thing I’ve ever done for my sanity, my reality, and showing up fully in present time.
When I first started learning to ground myself, I hated being in my body. It felt so heavy. I loved being able to multitask and flit around. But all that does is scatter your energy and keep you from having all your power in the present moment.
After doing it almost daily for over 27 years, I now very rarely miss a day, and boy would it be evident if I did! Doing it for so long, it’s still something that I both value and have to be conscientious of. Especially during my day, not just starting the day grounded, but continuing to bring myself back into my body and present time throughout the entire day.
Let me clarify, being grounded isn’t necessarily the same as meditating because sometimes meditation will take you out of your body. I’m talking about getting fully into your body. For me personally, I use grounding myself as the starting point for my meditation.
One of the main advantages to being grounded is being able to handle whatever comes up in your life, with more ease, while also being able to think clearly. Grounding yourself is a way to bring you back into the present and only in the present can you get the clarity and answers to move forward in an empowered way, while keeping all of your energy within you.
If you ever notice yourself being swept up in emotional reaction and meltdown, that’s a signal that you’ve completely left your body and present time. It could be as simple as being reactive to something someone says, or being overwhelmed by a problem in front of you. If you’re chronically anxious or fearful, you’re not grounded. Anxiety usually arises from having too much of your energy in the future, in the unknown, the “what if‘s” and the fears, worries and doubts. Bring all your energy into the now and from there you can respond lovingly to your body, asking what’s being triggered and dealing with it from an aware state. The more you try to escape those energies, the more revved up you’ll be. You need to become more present, not less, as uncomfortable as that may sound.
Connecting to the earth is the way to ground out all of that angst and emotional trauma. Before grounding yourself, first and foremost, stop and take a deep breath. I mean deep, to the belly, fully body breath during which you release all of the tension you’re holding. Then, one of the best ways to ground, is to connect to the first chakra, which is at the base of your spine. This chakra is red and deals with issues of safety and security. You could simply put your focus there and breathe into that area, while feeling yourself grow roots from your feet down into the planet. While sending those roots down, you could call up some earth energy to swirl through your feet. Or you could create a grounding cord, which for me is the most effective method, picturing a thick cord of energy connecting your first chakra to the center of the planet and allowing that cord to pull out all the whirl of emotions etc., while helping you feel the earth. (I teach how to do this in more detail in my meditation on the resources page). You can also picture that cord going from the top of your head, down your spine, and into the planet. That way your whole body feels more solid and connected. And finally, you could literally go outside, take off your shoes, and stand on the Earth. While you’re out there, you could hug a tree, because trees are great for grounding.
There are many ways to ground but the key is to find one that works for you and do it with consistency. When you make friends with your body and get fully into it, the calmer and more empowered you’ll feel and the better able you’ll be to respond to what’s right in front of you with wisdom and understanding.
Me, just sharing ways to make you the best you can be!